CFD - CrossFitRest Day Make up a workout you missed Practice a movement you are not efficient in [...]

CFD - SWEAT!MetconMetcon (No Measure)In Teams of 2: 35min. running clock... 2 Rounds: 50 Cal Assault Bike 50 Toes-To-Bar immediately into: 2 Rounds: 50 Cal [...]

CFD - CrossFitWeightliftingBack Squat (1 Rep Max)15 min to establish 1 RM back squat Around min 9, you will want to be around 95%-100% Min 10-15 you [...]

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: (40sec. on 20 sec. off) Station 1.)Max Ball Slams 30/20 Station 2.) 12/9 Cal Row Station 3.) Plank Station [...]

CFD - CrossFitWarm-upMetcon (No Measure)8 min EMOM (1) 10/7 Cal Bike (2) 10/7 Cal SkiAiming to get your heart rate up before the workoutWeightliftingBench [...]

CFD - SWEAT!MetconMetcon (No Measure)"MASH" 0-10min... 3 Rounds: 250m Row 200m Run 10-20min... 2 Rounds: 40 Front Rack Lunges 95/65 20 Burpee [...]

CFD - CrossFitMetconWood (Time)5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor [...]